Couple of things you should know: 1) Wednesday is the pinnacle of our training week. Your Legs Carry Your Dreams – Train Them Like It! 2) Your Dreams Are Also telling You To Wear 5″ Shorts On Wednesday! “A” weeks will be intense by design, COOL? AND.. Now that you know it is going to

Couple of things you should know: 1) Tuesdays are for running which means bring running shoes (if you want) 2) Everyone hates running so… Just Do It! “A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck.. get over it so we can get you huge, fit

Couple of things you should know: 1) Monday is international chest/press day which means it is a must that you wear tank tops to show off your juice pump! 2)Today We Shall learn what volume feels like! “A” weeks will be intense by design, COOL? AND.. Now that you know it is going to suck..

Saturdays are better with friends! Freedom WOD Classes Warm Up: 12 Mins TBA Metcon: 15 Mins Cap TBA

Happy Birthday Jim Columbo! Freedom WOD Classes Warm Up: 12 Mins Warm Up With A Partner Two Rounds Partner A: 1:00 Min Bike Partner B: 10 Deadlifts 10 Ring Rows 10 Lunges One Partner Bikes for 1 min while the other performs a round of warm up movements. Metcon: 20 Min Cap With A Partner

Freedom WOD Classes Warm Up 12 Mins 2:00 Double Under Practice 8 Cleans Lift Off (ground to knee) 8 Cleans Power Pulls (Ground To Hip) 8 Cleans High Pulls (Ground to Navel) 30 Sec Hollow Holds 2:00 Double Under Practice 8 High Hang Muscle Cleans 8 Above Knee Power Cleans 8 Full Squat Cleans 30